PRACTICE – UB PULL / UB VERTICAL PUSH

Intention: A focus on strong upper body push and pull with rotation. B series, focus switched to lower body – zone 3 to 4 so this should feel uncomfortable but sustainable!

Prep: Lat and pec release & thoracic extension. Swimmers, rhomboid lifts, shoulder big 3. Glute activation, Practice the KB swing movement and prep for jumping.

3 sets
A1) BB/DB strict press x 6-8 @3110
A2) SA ring row rotation x 8-10ea

B) Conditioning 16 min – 4 rounds – 40sec work, 20 rest – zone 3-4 cardiovascular

1. Rower
2. KB Swing (plate GTOH)
3. Bike
4. Box jumps

1 min rest